How Can I Train for My Fitness Test?

I am a beginner at running, and I have about 10 weeks until I take the fitness test for the local police academy. They require you to run 1.5 miles in less than 12 minutes and 25 seconds. I just bought a treadmill, and I was wondering what you would suggest as a training plan, and how often I can run. Is shooting for a seven-minute mile achievable? Thank you for your help. —Ross

Advertisement - Continue Reading Below

Hi, Ross. I can’t tell you whether a seven-minute mile is possible, but I can give you some ingredients that can help you train toward reaching that goal.

Your ultimate goal is to run 1.5 miles in less than 12:25, so that is exactly what you should focus on. Right now, you’re not looking to become a runner—that takes time. You’ve got 10 weeks to focus all your efforts, energy, and recovery on that one goal.

There are many ways you could train for this test. Here’s one that is tailored to your starting point (new runner), your time frame (10 weeks), and your goal (12:25 for 1.5 miles). This strategy includes high-quality, short-duration running workouts, a few easy effort, low-impact cross-training workouts, some total body strengthening, and a touch of flexibility work.

The running workouts remain short but hard to allow your body time to adapt to running faster for a short period of time but not run so much that it delays recovery and progress. In essence, you’re running very short intervals fast followed by walking to recover. As the training progresses, the total time of the fast running intervals increases, but the total mileage stays the same (1.5-2 miles).

The easy effort, low impact cross-training (cycling, walking, elliptical) is the filler that will keep the momentum flowing but not inhibit recovery. Alternate running every other day with cross-training in between for the best results. Weave in total body strengthening exercises on the cross-training days and flexibility after every workout. You can download a free Strength and Flexibility Guide here–it takes less than 6 minutes to complete both routines!

Weeks 1 & 2: Repeat this workout three times per week on alternate days. -Walk 5 minutes – start slowly and build to a purposeful walking pace. -Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running. -Run a total of 1.5 miles by running hard for one minute followed by walking briskly for 2 minutes. The key to performing well is to assure recovery – don’t cut corners here. -The hard effort means just outside your comfort zone, but not so hard you can’t control your form. It should feel hard, but controlled. -Finish by walking for five minutes briskly at first, and then slowly to cool down. -Zero out the treadmill so you can see the test distance and your time. Write down the time it took to run the 1.5 miles for every workout.

Advertisement - Continue Reading Below

Weeks 3 & 4: Repeat this workout three times per week on alternate days. -Walk 5 minutes – start slowly and build to a purposeful walking pace. -Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running. -Run a total of 1.5 miles by running hard for 2 minutes followed by walking briskly for 2 minutes. -Finish by walking for five minutes briskly at first, and then slowly to cool down.

Weeks 5 & 6: Repeat this workout three times per week on alternate days. -Walk 5 minutes – start slowly and build to a purposeful walking pace. -Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running. -Run a total of 1.5 miles by running hard for 3 minutes followed by walking briskly for 2 minutes. -Finish by walking for five minutes briskly at first, and then slowly to cool down.

Week 7: Run Workout #1 two times per week early and late in the week (ex. Monday and Friday). Run Workout #2 once in between the other two running workouts (Wednesday).

Workout 1:-Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running.-Run a total of 1.5 miles by running hard for 4 minutes followed by walking briskly for 2 minutes.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

Workout 2: -Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run two miles with the first half mile very easy effort, and then slowly increasing the speed every quarter mile.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Week 8: Run Workout #1 two times per week early and late in the week (ex. Monday and Friday). Run Workout #2 once in between the other two running workouts (Wednesday).

Workout 1:-Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running.-Run a total of 1.5 miles by running hard for 4 minutes followed by walking briskly for 1 minute.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Workout 2:-Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run two miles with the first half-mile very easy effort, and then slowly increasing the speed every quarter mile.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Week 9: Run Workout #1 once per week (Wednesday). Run Workout #2 two times per week, once early and once late in the week (ex. Monday and Friday).

Workout 1:-Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run 3 minutes – walk 1 minute twice to warm your body and prepare for the fast paced running.-Run a total of 1.5 miles by running hard for 5 minutes followed by walking briskly for 1 minutes.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Workout 2:-Walk 5 minutes – start slowly and build to a purposeful walking pace.-Run two miles with the first half-mile very easy effort, and then slowly increasing the speed every quarter mile.-Finish by walking for five minutes briskly at first, and then slowly to cool down.

Advertisement - Continue Reading Below

Week 10: (Test week) If the test is at the end of the week, run one workout at 1.5 miles where you start off running easy for a half mile and then increase the speed every quarter mile. Start and finish with walking. As you progress towards the testing date, run less, rest more – for instance, running 1 mile plus warm up and cool down at an easy effort. Here is a sample testing week schedule: Monday – 1.5 miles start easy and progress speed every quarter mile.Tuesday – Easy effort, low impact cross-training – 30 minutes.Wednesday – Run one mile at an easy effort plus walking warm up and cool down.Thursday – RestFriday – Run one mile at an easy effort plus walking warm up and cool down.Saturday – Test!

Happy Trails.

Learn more tips and tricks for running your best life here -> CoachJenny.com

A Part of Hearst Digital Media
Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.